[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"food-detail-zhi-ma-bai":3},{"protein":4,"fat":5,"carbs":6,"fiber":7,"summary":8,"efficacy":9},19.5,45,24.5,14,"高脂高营养种子类食物，适合少量食用。",[10,13,16],{"title":11,"content":12},"营养密度极高","每100克黑芝麻含蛋白质约19.5克、不饱和脂肪约45克、膳食纤维约14克，同时还富含钙、铁、锌、镁等矿物质和维生素E。少量即可提供丰富的营养素，适宜作为日常饮食的补充。",{"title":14,"content":15},"钙含量突出","黑芝麻的钙含量远高于牛奶，是植物性钙的重要来源。磨成粉或酱后钙的吸收利用率更高。芝麻酱、芝麻糊都是受欢迎的食用方式。",{"title":17,"content":18},"注意份量控制","黑芝麻热量高达531千卡\u002F100g，日常食用建议每次5-10克（约一汤匙），撒在米饭、粥或沙拉中即可。过量食用会导致脂肪和热量摄入过高。"]